Author: Brenda

Q: I’ve heard that there are some foods you should not mix in order to avoid fat storage. For instance: Don’t consume a fat with a carb or a carb with a protein. I may have the combinations wrong but is there any truth to this and if so, what are the best combinations to maximize fat burning?

LM, Rocky Hill

A: There isn’t enough evidence to support the claim that eating certain foods together maximizes fat burning but there are several lifestyle patterns that can support your metabolism and increase fat-burning.

Continue reading “Q&A: Do certain foods increase fat-burning”

Kale is a leafy green vegetable that is packed with antioxidants and is also a good source of: calcium, magnesium and vitamins A, C, E and K. Unfortunately, this nutrient powerhouse is often left on grocery store shelves to wilt because cooking methods like steaming and boiling leave it limp and bitter. I encourage you to grab a bunch of kale (collards or other dark leafy green vegetables) and continue reading to discover cooking techniques that will make them taste delicious. 

Continue reading “From Dull to Delicious: Cooking Kale and other Leafy Greens”

Most widely know for its ability to support relaxation, the benefits of adequate Magnesium (Mg) intake go far beyond restful sleep. Mg is the fourth most abundant mineral in our body that helps to maintain a healthy heart rhythm, blood sugar and blood pressure. It also maintains normal nerve and muscle function. Mg is just as important for your heart rhythm as it is for peristalsis (rhythmic muscle contractions that move food along your gut as it gets digested).

According to NHANES data more than one-half of the US population (ages ≥4 years) has intakes below the *estimated average requirement (EAR) for magnesium, yet low Mg intake is often overlooked as a potential cause of constipation, indigestion, fatigue and other symptoms. 

Continue reading “What is Enough Magnesium to Support Sleep, Digestive Health and More”

Q: I am Vitamin D deficient and should be taking 2,000 IU’s a day. Without taking vitamin supplements or drinking milk, what else can I eat or drink organically to make up for the deficit that would be equivalent to taking 2,000 IU’s a day?

A:  The primary role of vitamin D is absorption and regulation of calcium. Osteopenia, osteoporosis, and osteomalacia are the chief consequences of vitamin D deficiency. Beyond bone health, there is emerging evidence that vitamin D supports the health of muscle and nerve tissue.The best way to avoid deficiency is to consume foods rich in vitamin D3, get some sunshine and take a supplement.

Continue reading “Vitamin D Rich Foods for Bone Health and Beyond”

Q: What can I do to support bone health?

A: Excellent question! Simple lifestyle changes can have a big impact on our bone health. Here are a few things that you can start doing right now!

Continue reading “How to Support Bone Health through Diet and Lifestyle”

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle so let’s take peek at what’s in my snack corner right now.

Continue reading “Build a Healthy Lifestyle: Snacks”

Salsa chicken is my favorite healthy, one-pot meal when I just don’t feel like cooking. This two ingredient dinner requires zero time chopping, mixing, sauteing…etc.

Continue reading “What’s for Dinner? Salsa Chicken.”

Q: Is it just me, or does adding ginger to my diet – either in food, tea or eating a small piece each day – help with digestion and symptoms of acid reflux? I’m trying to avoid having to take Nexium, which has been linked to kidney damage, or any medication for the symptoms. What else can I do?

A: Occasional indigestion happens to all of us, but if you experience indigestion frequently (several times during the week or daily) you may have acid reflux — also known as gastroesophageal reflux disease (GERD).

Continue reading “Heartburn Relief through Diet & Lifestyle”

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked freezer is an essential ingredient in the foundation of a healthy lifestyle so let’s take peek at what’s in my freezer right now.

Continue reading “Build a Healthy Lifestyle: Freezer Essentials”